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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning, offering personalized coaching and progress tracking through an app. Suitable for all levels.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 5 Training 3

Odense Crossfit program wallballs

Warm up

2 Rounds

10 x Disolations with stick
10 x Cat & cow 
10 x Banded Pulldown 
10 x Banded Goodmorning 
10 x Scapula Pull ups 
6 x BB Jefferson curls 

A) Deadlift

3 sets of: 10-6-4 reps Deadlift

Rest as needed

Comment: Do some warm up sets. Add weight when reps get fewer and drop in weight when reps increase. RIR 3 in every set. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).

b) Pull ups

3 sets of 10 reps Banded Pull ups

Rest 1-2 min between sets

Comment: Use a band that makes it possible for you but still challenging.

C) WOD

3 rounds

10/13 cal Assault bike
12 Leg behind pistol squat/Pistol squats

Into

3 rounds

10/13 cal Assault bike
12 Leg behind pistol squat/Pistol squats

TC: 13

Comment: If you are challenged in Pistol squats, then do Leg behind pistol squats

d) Pump work

30 sec on/30 sec off x 6

1: Banded tricep extensions
2: Banded face pulls 

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